EAT THIS: Warming Fall Soups

Posted on October 1, 2011 by


Butternut Squash and Apple Soup

Wonderful for fall/winter harvest – very satisfying!


2 cups apple juice

1.5 lbs apples

5 lbs butternut squash

2 tsp coconut aminos

2.5 TBS extra virgin olive oil

4 cups onion

1.5 TBS curry powder

.5 tsp black pepper


Warm oil in large pot; add onions (about 3 large) and curry powder and cook, uncovered, for 15-30 minutes until onions are tender, stirring occasionally. Peel squash (about 2 large), remove seeds, cut into chunks. Cut apples (about 4) into chunks. Add squash, apples, coconut amino, black pepper, and 2 cups water to pot; bring to boil and cover, reduce heat to low, and cook for about half an hour until squash and apples are very soft. Process soup through blender or food processor. Pour soup back into pot, add apple juice and enough water to adjust consistency to your liking. Should be slightly sweet and quite thick.

Ginger Pumpkin Pear Soup

Unique, creamy, and delicious.


.25 cup fresh ginger root, minced

2 TBS extra virgin olive oil

.75 cup onions, chopped

3 small pears, chopped

3 cups fresh cooked or canned pumpkin

.25 tsp nutmeg

.5 tsp cinnamon


Put olive oil, onion, ginger and pears in a large soup pan, saute until tender, about 10 minutes. Stir in remaining ingredients and bring to a boil, then reduce heat and simmer for 20 minutes. Puree in batches in blender until smooth.

Thai Carrot Soup

A wonderful way to eat lots of vegetables and get a ton of immunity boosting, fat loss friendly nutrients is to eat soups.


6 cups low sodium chicken broth

11 oz carrots, chopped

.5 cup cilantro, chopped

1.75 cup lite coconut milk

2 TBS extra virgin coconut oil

1 tsp coriander seed

2 garlic cloves, minced

1 tsp raw ginger root, minced

1 green chile pepper, minced

2 cups onions, chopped

1 red bell pepper, chopped

1 cup tomatoes, chopped


Warm the oil in a medium soup pot. Add the onions and saute for about 10min, until golden and softened. Stir in the garlic, ginger, chile, and coriander and cook for 1 min, stirring constantly. Add the tomatoes, bell peppers, carrots, and chicken stock and bring to a boil. Cover the soup pot, reduce heat, and simmer until the carrots are soft, about 15 minutes. Remove from the heat and stir in the coconut milk. Puree the soup in batches in a blender until smooth and creamy. Stir in the cilantro and reheat gently, if needed.

Tomato Basil Bisque

Perfect flavor complements…can sub fresh tomatoes for the canned diced tomatoes!


1 cup unsweetened almond milk

2 TBS arrowroot flour

2 TBS fresh basil, chopped

2 cups low sodium chicken broth

1 celery stalk

2 garlic cloves

2 TBS extra virgin olive oil

1 cup onions, chopped

1 cup red bell pepper, chopped

29 oz diced canned red tomatoes, no salt

1 cup sun-dried tomatoes


Soak the sun dried tomatoes in water to cover 2-4 hours, until soft. In the blender: chicken broth, red bell pepper, and soaked sun dried tomatoes. Blend. In medium saucepan: saute onion, minced garlic and diced celery until soft, just a few minutes. Add the canned tomatoes, 1/2 tsp dried oregano and bring to a light boil. Add the blended broth/pepper/tomato mixture and bring to simmer. Stir the arrowroot into 1/4 cup water until dissolved, and stir it into the rest of the simmering mixture. Stir constantly until thickened. Finally, stir in the basil and almond milk, DO NOT BOIL. Serve when heated throughly.

Turkey Meatball Soup

Delicious, comforting, and quick! You can substitute any ground meat or vegetables.


6 cups low sodium chicken broth (preferably homemade)

1 lb ground turkey

1 cup red cabbage, chopped

5 each carrots, chopped

1 cup celery, chopped

.5 tsp cumin

1 tsp ground ginger

1 TBS extra virgin olive oil

1 onion, chopped

.25 cup fresh parsley, chopped


Start by bringing broth to a simmer while you saute the chopped vegetables in skillet with oil. When vegetables are partly cooked; lightly browned but still quite firm, add to the simmering broth. Combine turkey, shallots, parsley, ginger, cumin, .5 tsp ground coriander, .5 tsp ground black pepper, and pinch of cayenne in a mixing bowl. Mix until spices are blended throughout the meat. Form 12, 1 inch balls by rolling mixture between hands. Brown meatballs and add to soup pot. Cook for about 5 minutes more and serve.

Roasted Sweet Potato & Garlic Soup

Grill the sweet potatoes especially for this soup.  It will make a distinct difference in the flavor.


3 lbs sweet potatoes

1 large onion, chopped

2.5 tsp extra virgin olive oil

1 garlic bulb

5 cups homemade chicken broth

1 tsp low sodium tamari or coconut aminos

4-5 cups of water


Preheat oven to 350 degrees.  Slice potatoes in half lengthwise and lightly coat surfaces with1 tsp olive oil.   Place cut side down on baking sheet.  Add the garlic bulb on the baking sheet and drizzle with 1 tsp olive oil.  Bake uncovered until sweet potatoes are soft, about 45min.  The garlic may take a little less time 35-40min.  Meanwhile warm 1 tsp olive oil in saute pan and add onion.  Cook until clear and soft.  Place onion and half the potato pulp into food processor.  Squeeze the roasted garlic into food process with mixture.  Mix until smooth.  Place puree in large pot and add remaining pureed potato pulp.  Add chicken broth and water until desired consistency.  Cook on medium heat until throughly heated.

Curried Coconut Chicken Soup

Thai lovers will appreciate this soup.


3 cups low sodium chicken broth

1 13.5 oz can unsweetened coconut milk

.75 cup green onion, chopped

1.5 lbs chicken thighs with bones

6 oz fresh spinach

3 TBS fresh lime juice

.25 cup cilantro, chopped

2.5 TBS curry powder

1.5 TBS fresh lemongrass, minced

1 TBS fresh ginger, peeled and minced

lime wedges


Combine broth, coconut milk, green onions, curry powder, lemongrass, and ginger in soup pot.  Remove skin from chicken and add to pot.  Bring to boil and then simmer.  When chicken is done ?? transfer chicken to work surface; cool briefly and remove bones.  Cut chicken into .5 inch cubes.  Return chicken to pot and add spinach.  Simmer until spinach wilts, about 1min.  Add lime juice.  Season with black pepper to taste and sprinkle with cilantro and lime wedge before serving. (makes 6 cups)

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Posted in: Eat This!